Dive into this athlete’s performance at 2024 Fort Lauderdale using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
464 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Pro Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 464 athletes with similar finish time in Hyrox Pro Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 464 athletes with similar finish time in Hyrox Pro Men
Pacing Quality
This section showcases the entire Smith Talon's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Smith Talon's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 464 athletes with similar finish time in Hyrox Pro Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Smith Talon's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Pro Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Smith Talon's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
05:42.
Check the detail of the improvement plan below.
Based on 464 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Talon Smith's performance in the 2024 Fort Lauderdale HYROX Pro event places him as a highly competitive athlete within his age group, showcasing significant strengths in both endurance and strength exercises. With an overall rank in the top 11% of all athletes and top 16% within his age group, Talon demonstrates a balanced hybrid profile. His total running time was slightly slower than the average, indicating that while he has a solid foundation in running, it is an area that could benefit from targeted improvement. Notably, Talon excelled in strength-focused exercises, particularly in the Sled Pull and Wall Balls segments, suggesting a strong power-to-weight ratio and efficient technique in these areas. The analysis of his pacing indicates that he started the race faster than average but struggled to maintain this pace in the later running segments. This observation, combined with his faster Roxzone time, suggests that Talon transitions effectively between exercises but may benefit from strategies to improve endurance and pacing consistency throughout the race.
Segments to Improve:
Total Running Time: Being 02:20 slower than the average, this is a key area for Talon to focus on. Incorporating interval training with a mix of short, high-intensity bursts and longer, steady-state runs can improve both speed and endurance. Specific drills might include 400-meter repeats at a pace faster than his current race pace, with equal rest periods, and tempo runs of 20-30 minutes at a challenging but sustainable pace to improve lactate threshold.
Sandbag Lunges: To enhance performance in this segment, Talon should focus on strengthening his lower body and core stability. Exercises such as weighted step-ups, Bulgarian split squats, and core stabilization movements like planks and Russian twists can improve both strength and balance. Incorporating unilateral training can also address and correct any imbalances, contributing to more efficient and powerful lunges.
Burpees Broad Jump: This segment requires both explosive power and endurance. Plyometric exercises like box jumps, squat jumps, and broad jumps can increase power, while circuit training involving burpees, mountain climbers, and high knees can boost endurance and agility. Emphasizing form, especially during the jump and landing phase, can also enhance efficiency and reduce fatigue.
Race Strategies:
Pacing: Given Talon's tendency to start fast, adopting a more conservative start could preserve energy for a stronger finish. Practicing pacing strategies in training, such as negative splits where each running segment is completed slightly faster than the previous one, can help develop a more effective race pace.
Transitions (Roxzone): While already a strength, minimizing time in the Roxzone can still offer competitive advantages. Simulating race conditions by practicing quick transitions between running and strength exercises in training will improve efficiency. Incorporating dynamic stretches and mobility exercises pre-race can also ensure Talon is primed for immediate performance in each segment.
Nutrition and Hydration: Optimizing nutrition and hydration before and during the race can have a substantial impact on performance, especially in endurance segments. Experimenting with different nutritional strategies during training to find what best supports energy levels and recovery will be crucial.
In conclusion, while Talon Smith shows considerable talent and potential as a HYROX athlete, focusing on improving his running endurance, specific strength for targeted segments, and pacing strategy will be key to elevating his performance in future races. With targeted training and strategic adjustments, Talon has the potential to significantly improve his rank and overall race time.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Pro Men